Get Sober – The First Week Of Sobriety

March 14, 2009
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After I quit drinking alcohol and made it through the first day of sobriety, I wrote extensively in my journal. The writing was therapeutic and one of the advantages now is that I can look over what I wrote and summarize my first week of sobriety for the benefit of others.

In the beginning of my first week of sobriety, I experienced a great deal of irritability and anger. I quit smoking at the same time which explains some of what I felt.

The hardest part of the first week of sobriety was overcoming the constant negative self talk pouring from my mind. It was exhausting. I found a entry from my journal that explains how I felt:

“I still don’t feel good, I feel tired and mentally strained. This is so tiring, It is hard enough to have given up drinking and smoking,  now I have to deal with my naked mind. I just don’t know if I can do it, I guess this is the true test.”

Throughout the week I used exercise as a way to unwind and help rid me of the negativity I was feeling. I would work out for about an hour and a half each day.

I kept the negativity at bay by going for long walks.  I called these my ‘Power Thinking Stomps’ (more about these in a future post). In an attempt to quiet my mind, I would concentrate on ‘being present’ each time my mind began to wander, I would force myself to bring my attention back to the present moment and concentrate fully on everything going on around me at that exact time. It was not easy to do but it was challenging and helpful, it left me feeling really clear headed.

The biggest test of my sobriety came during the middle of the week.  A situation arose and I ended up feeling infuriated and misunderstood. The main outcome of this was that I found it very difficult to handle the emotions I was feeling without turning to alcohol for respite.  It was tough, all I wanted was a drink and cigarette to help forget about all the bothersome thoughts, feelings and emotions racing through my mind. My sobriety was really put to the test.

A few things helped to stop me from picking up a drink. I went for a very long walk until I cooled off, I literally stomped the anger away. I also constantly reminded myself that I had a ‘Zero Tolerance’ agreement with myself about alcohol. No matter what was going on I would not use alcohol to solve my problem. You can read more about ‘Zero Tolerance’ at Spiritual River, a website about overcoming alcohol and drug addiction.

Through the first week of sobriety, I made a huge effort to understand my emotions as opposed to just acting them out. I found that the best way to do this was by taking long walks and writing about how I was felt frequently.

Much of the first week was spent thinking about how I had ended up in this situation, there was much thinking about my entire life and trying to figure out where it all began. I am not so sure that rethinking the whole of your life is helpful, it is more of a natural thought process that occurs when you quit drinking.

Towards the end of the first week, I was much less angry and irritable. I felt extremely proud of myself for making it through that length of time. I had enjoyed a few things and experienced some fun moments without alcohol. That was a huge deal!

I came to the conclusion that I needed more of a solid plan to help get me through the next week. (I will discuss this in the next post). 

Based on my experiences, I have a list of what to expect in the first week of sobriety, it gets much better after the first week!

  • Negative Self Talk
  • Irritability
  • Anger
  • Frustration
  • Hopelessness
  • Cravings for alcohol
  • Anxiety
  • A desire to be away from anyone who is drinking alcohol
  • Fear of not being able to abstain from alcohol
  • Worry about what others will think of you now that you have quit drinking
  • A need to speak with someone who understands what you are going through
  • A feeling of loss
  • Sadness

Based on my experience, here are some things you can do to combat all of the above:

  • Go for long walks and do as much exercise as your schedule allows
  • Plan your day by writing out a daily schedule
  • Keep away from other drinkers
  • Concentrate on getting through today and do not fixate on the future
  • Speak regularly with someone that you trust; a friend, relative or AA Support group
  • Write in a journal each day

By making a constant effort to do these things, you will find that you maintain a higher level of enthusiastic sobriety which is essential if you truly want to quit drinking alcohol for good.

Let me know how you are getting on through your first week, share you tips and suggestions for making it through the first week of sobriety.

Thank you for visiting “Recovery Princess; Quit Drinking and Enjoy Sobriety”

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15 Responses to Get Sober – The First Week Of Sobriety

  1. Patrick on March 16, 2009 at 6:20 pm

    I have to admit, my first week of sobriety was spent in a medical detox unit. My second week of sobriety was spent in residential treatment.

    And my first 2 years of sobriety were spent in long term treatment.

    It takes what it takes! That is what it took for me…..

  2. Get Sober - The First Day of Sobriety | Recovery Princess on April 1, 2009 at 4:59 pm

    [...] Just get through the first day of sobriety then you can tackle the the first week of sobriety. [...]

  3. Sahra on March 8, 2010 at 6:06 pm

    I’m going through my first week of sobriety and I feel or felt everything you just listed. It really sucks, but I know it’ll only get better. I just feel really defeated at times, but at least I’m not drinking. I have a huge fear that I will start drinking again, but I’m trying to avoid that by talking to a sponsor everyday. The anger, resentment, and sadness are in full force, plus I’m in grad school, so I’m really struggling. I exercise as well to keep my mind off it. Thanks for your post, at least I’m not alone.

  4. Madison on March 8, 2010 at 9:18 pm

    Hi Sahra,
    You are right, it really does suck. I can not deny that the beginning of sobriety is the hardest part. But, I also have to tell you that once you get past the early days, life will improve more than you can imagine. I was in your shoes too once so I can empathize.
    It sounds like you are doing the right things for yourself. Keep going and be strong. Do you have a vision for your future? If not, start planning one, it is fun and inspiring.
    Good luck. Remember to read and write in a journal.

  5. Mary on May 25, 2010 at 7:03 pm

    I think my first week in sobriety I was on a quick pink cloud probably based on the relief from finally surrendering and finding a solution. The emotional roller coaster of the first year or two, however, quickly followed! :) Thanks for this post, it reminds me to dig out my old journals from then too.

  6. Paul on June 29, 2011 at 7:20 am

    I have never thought of myself as an alcholic just an habitual drinker most evenings a few pints or glasses of wine.
    Can take it or leave it booze has no hold on me is how i have been makeing it more acceptable to myself. Sadly I would pat myself on the back if I did’nt drink for one night as if that where proof.
    However I have begun to see a pattern of dependance and a recognition that it has a bigger hold on me than i have realised.
    I have not had a drink now for a week ,after having my liver tested at the doctors and my count being not being very good.
    I have hads many emotions come and go over the week but i am holding my ground. I drink out of lonliness even though i have people around sounds strange I know. Friends to talk too can help I’m sure if only i had some!

  7. Madison on June 29, 2011 at 9:40 pm

    Hi Paul,

    Sounds like you have some real thinking to do. Having physical complications from alcohol is something you can not mess with. Congrats on a week free from alcohol!
    Madison

  8. Care on July 7, 2011 at 5:38 pm

    So I never thought I had a problem, but here I am day 3 and I am miserable. Who knew 3 days without a drink would make me so nuts. I am cranky and bored, I wont go out with my friends due to fear of peer pressure. But I know this is the best choice for me if I want my life to go the way I want it to. This entry really helped me in knowing it will get better, thank you.

  9. Trish on July 16, 2011 at 3:14 pm

    Hi all, I have written a post anywhere, but I also have never been to an aa meeting, like I did yesterday! It was strange, not sure that group is for me, but thought I’d try. It will be 1 week tomorrow. Started drinking wine as a “treat” after have 2 boys 11 months apart. Was drinking 3+ glasses every night for past 12 years. Tried to moderate didnt work, and I would end up smoking in secret as well. Its not easy, I am scared to think of never drinking again, so its “one day at a time”, but I am more scared to go back to the shame of not living my life to the fullest. I want to be fully present for this life. Good to see others on same mission.

  10. Olivia on August 1, 2011 at 8:11 pm

    I’m in the first week of sobriety and I feel a tremendous amount of shame and guilt. I’m worried that I will not be able to stop drinking because I’ve tried many times before. Reading this blog has given me hope because I’m experiencing the list of negative side effects you listed such as the negative thinking and I’m experiencing all as well. I feel a sense of hopelessness but I’m trusting that time will make me a believer once again. Good luck on your journey and know I am in the same position as you.

  11. Madison on August 1, 2011 at 8:56 pm

    Hi Olivia,
    I am glad that Recovery Princess has given you hope. I remember only too well the stage of sobriety that you are in. Reading this website is a great place to start, there are lots of resources for you to take advantage of. You need all the help you can get in these early days.
    I am in no place to comment on your shame and guilt but I can tell you that I have felt my fair share too. I learned to acknowledge it but not let it rule me. This is real life. People make mistakes and nobody is perfect. I tried to focus on what I needed to do to help me get better, one of those things was to write everything out. It was very therapeutic and helped me very much.
    Good luck to you. Thanks for your comment.

  12. loop lopez on November 11, 2011 at 8:09 pm

    Well, ive decided to just STOP im 41 have been drinkin jack for well,i started when i was 23 so thats a while now. there were other vices that i did for the same amount of time. I gotta rebuild my life..I still got 30 years to go and they will not be spent the way ive lived in the past. Id appreciate your understanding and support

  13. Dame on December 18, 2011 at 9:59 pm

    Hi, today I realized that I can not control myself when I drink. I become a totally awful person. I made a drunken fool of myself at my husbands Christmas party infront of everyone he works with. My dear sweet husband is so hurt by my actions and has told me tonight he will never take me to a function with alcohol again. I don’t drink often but when I do at an event I loose all control. I have said I need to stop binge drinking and just cut back but tonight I realized I have a pattern of destructive behavior on alcohol. I love my family and the person I am sober. I am not an AA fan. Any advice for starting this road to alcohol abstinence without AA?

  14. RW on December 31, 2011 at 9:33 am

    I am on day 5 without alcohol. Mainly, I have been afflicted by sleeplessness and some anxiety (chiefly about what life will be like now without booze). Beer was my drink of choice, and good beer. I fear missing the taste of hops. Also, last night I awoke with some slight tremoring in my arms which lasted for about five minutes. For me, the greatest obstacle has been the cravings. Already, though, I can feel my mind clearing and my emotional stability returning. I am happy to be on this road now (no AA for me; just me vs. the poison), and I wish the best of luck to everyone struggling with the demon rum!

  15. Austin on January 4, 2012 at 11:32 am

    Day 1 and i feel like crap,as usual.ive been a closet drinker for years and my wife still dose not know about my habit. im scared to tell her because i dont want to hurt her. i have to do this alone and save her the disapointment and anger. hope this goes well.

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